Bike Intervals And Core Work In One Session
Try this interval session when you only have an hour or less to get in a bike ride and core work.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
Try this workout when you need a quick but intense session at the gym or at home on your indoor trainer. This core/bike combo comes from Sandy Overly, a Spin and Pilates instructor and USAT-coach in Texas, who says it’s a favorite of her time-crunched triathletes. “The workout is intense and fun,” Overly says. “My athletes have gained strength, flexibility and better stabilization through these workouts allowing them to improve overall in their triathlon training and performance.”
What you’ll need:
1) Bike with trainer or spin bike if at the gym
2) Stability ball
3) 5- to 10-lb dumbbells
4) Medicine ball
The workout:
Start with a 10-minute bike warmup
Do 5 minutes core/10 minutes bike intervals
Do 5 minutes core/10 minutes bike intervals
Do 5 minutes core
End with a 10-minute bike cool down
Total time: 55 minutes
RELATED: Linsey Corbin’s Bike Strength Workout
The core exercises: 1 minute each
• alternating single-leg squats with light weight shoulder press
• bicycle crunches
• plank
• seated medicine ball oblique twists
• stability ball hamstring curl on back
The bike intervals: 2 minutes each
• seated spin @ 80-85 RPM (light gear)
• alternating 15 sec standing/seated climbs @ 65-70 RPM (med gear)
• seated spin @ 80-85 RPM
• alternating 15 sec standing/seated climbs @ 65-70 RPM
• seated spin @ 80-85 RPM
For more from Sandy visit Lifestyle-fitness.org.